Warm-Up
7 Minute Flow
Gymnastic Ring Row
Push-Up To down dog
taters

Strength
5 sets 6-8 reps
Shoot for at least 6-8 in each set, but attempt AMRAP!
Sets 1 & 5 are unweighted.
Sets 2,3,4 should be weighted.
Sub Spotted Pull-Up

Conditioning
”Crossfit Open 16.5”
21-18-15-12-9-6-3 reps, for time of:
Thruster, 95/65 lbs
Bar Facing Burpee